090322 WOD “Randy”

Todays WOD is in memory of the 4 Oakland PD officers that were killed yesterday in the line of duty. This is beyond tragic news and obviously a workout means nothing in these times, but when you WOD, dedicate it to these fallen officers. When you get tired, push through it. Afterwards, send a prayer to these heros and the families they left behind.

-Stavros

WOD: “Randy

75 pound Power snatch, 75 reps for time.

Post time to comments.

Todays WOD, “Randy”, is one of Crossfit’s “Hero” workouts. It is in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Originally posted on 2/13/08.

To scale for todays workout:

Advanced (RX’d): 75lbs.
Intermediate: 75lbs.
Beginner: 45lbs. or PVC pipe

Also, do a solid warm up, such as:

400m Run
10 Pull Ups
20 Push Ups
30 Push Ups
40 Sit Ups

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3 Comments

Filed under WOD's

3 responses to “090322 WOD “Randy”

  1. Scott W.

    No weights here and think I might have pulled both biceps, they are just not recovering right.

    We just went on a nice, cool Arizona run for 25:00.

    Thinking of the OPD…..

  2. Lucky for me they did “Tabata Something Else” at DCF today, oh, and they added rowing, 5 RD Tabata. Ugh. So, after that I did “Randy”

    5:14 as RX’d, in honor of our fallen brothers from OPD.

  3. woody

    didn’t do “Randy” pretty much a cripple in the gym recently so……..

    1 mile run 9min.
    50 weighted situps (6lb med ball)
    50 back extensions (6lb med ball)

    21-15-9
    115lb squat
    knees to elbows (you know those elbow strap things, can’t grip pullups real well)

    some old school ball crunches, till I couldn’t breathe then..

    1000 m. Row
    didn’t keep time, just kept moving
    Stavros, you’re an animal!

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